Rehabilitating After An Injury

May 28, 2017

Fitness is and should be a major part of everyone’s life. After all, we only have one body, so we need to do our best to keep it healthy. Sadly, bodies let us down even when we are trying to help. What does this mean? It means that the likelihood of an injury is higher when you exercise. In a cruel twist of fate, looking after your health can jeopardize it in the short and sometimes long-term. There is nothing much you can do to prevent an injury apart from accepting it as a fact, but there are some things you can do for rehabilitating after an injury.
However, there is a lot you can do during the recovery process to make sure it never happens again. If you want to learn more, just take a glance at the following tips. They could be the difference between a long stint on the sidelines and a swift return to form.

Rest

As soon as you suffer an injury, your brain jumps forward in time. For some reason, instead of concentrating on the present, you want to think about the future. ‘When will I be fit again?’ ‘How long before I can start training again?’ These are questions that everyone asks themselves, but they are more of a hindrance than a help. The reason is simple: they push you back into action before you’re ready. No one likes to hear it, but rest is the first step on the road back to recovery. Yes, sitting down doing nothing is boring, and it makes you stir crazy. Still, it also makes you healthier because it gives your body time to recuperate after such a massive shock. Your muscles might twitch, yet you should ignore it for your sake.

Start Slow

When you do start training again, it’s imperative that you take it one step at a time. Again, there is a rush to skip a couple of stages in your attempt to regain full fitness. However, the more you try, the higher the chances of another injury. Whatever your method of choice, it’s important, to begin with baby steps and work your way up to walking. If you have a muscle injury that stops you from lifting weights, don’t try and bench your maximum asap. The strain will put too much pressure on the muscle, and it will snap, either literally or metaphorically. The same goes for cardio or any exercise.

Build Back Strength

There is one thing you need to know about an injury: it allows the muscles to atrophy. Simply put, atrophy is a fancy word for weaken, and the muscles do it because they are sitting idle. Of course, you have to give them enough rest time to let them recover, so atrophy is normal. But, you also need to build back your strength before you do any strenuous activity. Okay, there is no reason to train your body within an inch of where it was previously. Still, you need to be functioning at seventy to seventy-five percent of your maximum. Otherwise, you won’t have the strength of endurance to compete.

Change Your Diet

Your diet is what gives you the fuel to recover. Why? It’s because your body turns the food into energy, and circulates it to the muscles. As a result, you will struggle to regain your fitness if you don’t eat the right foods and take in the proper nutrients. For the most part, lots of people eat balanced diets with a range of nutrients. For example, white meat with potatoes and vegetables pretty much hits all the major food groups. But, consuming the same things often isn’t enough when you have an injury as the body needs more fuel. That’s why people turn to supplements to help hit their targets. A substance like creatine is a full of protein, a nutrient that aids muscle growth. However, other, less popular supplements also have a big role to play. Cod liver oil and vitamin tablets don’t sound as sexy, but they are just as important. Oh, and don’t forget about water. Without enough water, your body can’t function properly, so you need to drink a lot.

Consider Surgery

The about Dr. David Halpern page might not seem relevant, but it can be in certain situations. For obvious reason, you want your injury to recover naturally. And, you don’t want to have to recover from an injury and surgery at the same time. The problem is that the body is good, but it isn’t always infallible. Sometimes, it just won’t be what it needs to do for a variety of reasons. If you feel like your body is failing you, a surgeon like Mr. Halpern might be on the cards. Of course, it’s a big decision that needs a lot of consideration beforehand, but it should be a consideration.

Don’t Forget Mental Fitness

A physical injury will always make you think about your physical health. After all, if your body can recover, then you will be back in business. What most people don’t realize is that recovery is also about your mental health. Simply put, you will never fully recover until your mind catches up with your body. Sure, it’s possible to go to the gym or compete, but you will only go through the motions. To get back to your best, you need to get over the trauma of the injury. The shock might be small, but it’s enough to put you off for life in some circumstances. So, training your mind to get past the mental blocks is a huge part of your rehabilitation. Techniques like meditation and reflection are age old tricks which should help. Also, staying positive is another useful aid.

Try And Understand

All of the above is bound to be confusing, as it should if you’re a layman. However, you should try and follow it as best you can for the sake of your health. If you comprehend the steps, you are more likely to avoid the mistakes. After all, knowledge is power.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.